QUICK GUIDE: PREPARE YOUR BEST HEALTHY FISH RECIPES

While contemplating what to make for dinner at the market a while ago, the fishmonger said to me, “This delicious halibut just came in this morning! And it is in season!” Did you catch that?

“Say again, please? In season? We’re discussing fish and you used the words “in season?”

He certainly did! And, that day I learned that fish . . . along with produce . . . can be “in season.” Maybe you were already knowledgeable of that, but I wasn’t! There are more details on what I learned about that a bit further down the post, but first, here are some other important health facts to remember when purchasing seafood as well as a healthy recipe for you to try, too.

3 BEST TIPS FOR BUYING FISH

Many of you may be near the shorelines vacationing now or perhaps another time this year and for those readers who eat fish and shellfish, you will find here a few tips on purchasing it to make those dishes turn out your best and help you avoid unnecessary toxins. I wrote about shopping at farmers markets herewith tips on why and how to include them in your life. But, today, I offer additional shopping advice. I am also including some useful links as well that just may help you create the healthiest and tastiest fish or seafood dinners at your house.

1. Quality and freshness are critical!

I spoke about food quality – an important shopping and cooking tip here. Your food’s degree of freshness has a lot to do with how delicious (and even nutritious) your meals turn out. When shopping, do ask your fishmonger questions like these to make sure you are getting the best:

When did the fish you are interested in came in and was it previously frozen?

What would he/she recommend?

This next question may seem odd, but fishmongers are used to this next tip: ask the fishmonger to take the fish out so that you can smell it yourself. The fresh catch should only smell like the sea, never sour or give an off-putting odor.

If you buy whole fish, make sure the eyes are not dull or cloudy meaning it is past its better days.

Do you have any suggestions how to best prepare it? (The people behind the counter usually have lots of great tips and recipes, too!)

2. Read the signs.

Many of the more reputable fishmongers have signs for the Marine Stewardship Council indicating sustainable sourcing. Click here for more information on sustainable fish and the better choices.

Those signs should also contain information on whether the fish is wild caught or farm raised. The differences between the wild and farm-raised fish are provided here as the nutrient values can vary as well as contaminants and sustainability issues. too. See the next section below for more information on fish to avoid due to contaminants.

3. Timing is everything.

Just like the fishmonger said: the produce at those beautiful markets or from your own garden has seasons, but fish have seasons, too. Lifespan and migration patterns can determine the optimal times to prepare certain kinds of fish. Again, just like your fruits and vegetables, consuming fish that is “in season” will always taste superior. It is usually less expensive as well. This chart tells you which fish is in season and where. For example, salmon and halibut are in season now and I see sales on them this time of year frequently.

MERCURY AND POLLUTANT LEVELS IN FISH AND WHY YOU SHOULD PAY CLOSE ATTENTION

It is a sad thing that our oceans contain chemicals and contaminants that they shouldn’t. And, of course, that trickles down to its inhabitants. Most fish contain some mercury, and some contain a lot. Generally speaking, the larger the fish, the larger the amount of mercury. Also, fish that eat other fish fit into that category as well. Here are some considerations on this topic:

1. Three questions to narrow it down.

If fish and shellfish are part of your diet, the amount of mercury you are exposed to depends on this:

RECIPE: GRILLED FISH IN PARCHMENT WITH LIME AND CHILI

From a New England seafood bake to a poached cod with saffron and tomato, fish recipes abound. But, grilling is one of my favorite ways to prepare it and I offer one way I like to do it here. This is quick and the sauce can be made ahead.

Serves 4.

Gather

1/4 cup coconut sugar

1/2 inch chunk of ginger

3 stalks of rough chopped fresh lemongrass, tender inner cores of the bottom third only

I didn't know mackerel was in the list… I eat it pretty much every other day. I simply love it.Thank a lot for sharing this great tips, Lori. One really needs to be careful with the quality of their intake.#TipTuesday

Hope I have encouraged you to prepare it at home, too. But, the tips are good for ordering out as well and ask those questions to your waiter to find out if it is farm-raised or wild-caught. Thanks so much for stopping by!

This is a very helpful post. I am always suspicious buying fish. I need help knowing what to look for and you have some good helps here. Did you see that I featured one of your pins in THE GAME. Come and join the fun. http://60-thenew40.com/pinterest-promote-your-pinterest1/KathleenFridays Blog Booster Party #14